Plant Protein Vs. Animal Protein: Separating Fact From Fiction

Whether you are a vegan or vegetarian, pescatarian or carnivore, we can all agree our bodies need protein to survive and run efficiently. However, with new research, studies and documentaries coming out every week, there is more and more discussion on why plant-based diets are better for you.

After watching You Are What You Eat: The Twin Experiment on Netflix, we were inspired to delve deeper into this conversation and to really find out which is better… or do we actually need BOTH proteins for a healthy lifestyle. If you are not familiar with this documentary, it chronicles twenty-two sets of genetically identical twins as they change their diets and lifestyles for eight weeks in a unique scientific experiment designed to explore how certain foods impact the body. Four sets of twins are spotlighted in the docuseries and highlights their wellness journey. It is based on a recent Stanford University study of identical twins, where the series follows these twin pairs: one of whom was put on a vegan, or plant-based, diet (free of meat, seafood, eggs, and dairy), while the other ate an omnivore diet (including plants, meat, and animal products). The study found that, after only eight weeks, the twins eating the plant-based diet experienced: an increase in their life expectancy; reduced visceral fat (the dangerous fat that accumulates around your organs); reduced risk of heart disease; and even a heightened sexual drive. The results surprised even the Stanford research team.

However, if you watched the series and the results, you also saw that eating a healthy omnivore diet, was not necessarily bad for you either. Participants in the plant-based group experienced significant muscle mass loss, a substantial decrease in vitamin B12 levels, and triglyceride levels were elevated in plant-based participants, posing a heightened risk for heart disease.

We came across a pretty interesting article from Dr. Will Cole Debunking The Netflix Twin Study Documentary and he shared some credible counterpoints and research that may have you think twice about these types of documentaries. The section that resonated with us the most… MAKE YOUR OWN DECISION. Cole concludes that, “While documentaries like "You Are What You Eat" may spark plenty of conversation, it's essential to approach their findings with caution. Don’t be afraid to look behind the curtain and figure out who’s paying for the study, who might have an interest in it, and think critically about what gaps exist in their methodology. By promoting a nuanced understanding of nutrition and encouraging dialogue about the limitations of research studies and media representations, we can foster a more balanced approach to health and wellness.”

We couldn’t agree more, hence the inspiration for this story. We wanted to end the debate and separate fact from fiction to decide which is better for you and your lifestyle. Personally, I subscribe to the “common sense diet”….eat mostly clean and natural, unprocessed foods and keep other foods that are not healthy to a minimum. The 80/20 rule can work with your eating habits as well. If you stick to eating healthy most of the time, there is no reason you cannot have that ice cream or those nachos when the mood hits. At Boho Blue, we believe it’s all about balance and customizing your lifestyle to what works for YOU. We are all unique and don’t have to conform to what everyone else is doing. What did mom always say…if your friend jumped off a bridge, would you do it, too? Well maybe…with a bungee attached and some more information about said bridge. This is why we wanted to give you the facts and to take away what resonates with you. We did some research and asked the experts to give you a great overview of what may work for you.

As most of us probably already know, proteins are essential macronutrients required by the human body for various critical functions, such as building and maintaining muscle and tissues and even producing energy. But did you know that proteins also contribute to enzyme and immune function, help maintain fluid balance within cells and tissues and even contribute with transporting various substances throughout the body.

Needless to say, getting enough protein in your diet is essential to support your overall health and well-being. However, the RDA (recommended dietary allowance) for protein for each person will vary depending on numerous factors such as age, sex, weight, physical activity level, and health status.

So lets start with the basics to identify the main differences in nutritional content between plant and animal protein sources. Beside the obvious, we need to know the what sets them apart, how they are similar and the impacts they have to our bodies and the planet.

According to Kimberley Wiemann, MS, RD, CDN, a registered dietitian and nutrition consultant for Consumer Health Digest, “animal sources of protein typically have a higher protein content per serving size than plant sources do. However, plant sources of protein come with other benefits like a lower fat content, specifically saturated fat, which is the fat that raises “bad cholesterol” that leads to heart disease and other chronic illnesses.”

Nutritionist & CPT, Sarah Herrington MS, CNC, at Brio-Medical says, “the main difference is that plant proteins often do not contain all of the essential amino acids, while animal proteins do.” Herrington goes on to explain that, “essential amino acids are amino acids that our bodies cannot synthesize, so we require getting them through our diet. The micronutrient profiles, ie. other vitamins and minerals in these foods, also varies.”

“There are some plant foods that contain all essential amino acids, such as hemp, soy, and quinoa,” Herrington says. “However, most sources only contain partial profiles. Animal proteins will contain all essential amino acids, just in different ratios depending on the source.”

Wiemann adds, “animal protein is considered a “complete protein” because it contains all nine of the essential amino acids. Pea protein and soy protein are plant based sources that also contain all 9 essential amino acids. Many other plant based foods like beans, legumes, or wheat all contain protein, but do not necessarily contain all the amino acids.”

Among the biggest arguments against animal protein has always been the fat content, and Wiemann agrees. “One of the biggest benefits of consuming plant protein instead of animal sources of protein, actually doesn’t have anything to do with protein at all! It has to do with the fiber, antioxidants, and lack of saturated fat that is present in the plant sources of protein.” She continues to say that, “consuming animal based protein will provide a complete protein as well as a good intake of iron. However, they also contain saturated fats which can lead to heart disease and an increased risk of some cancers.”

When it comes to animal protein the research, studies and commentary from doctors and nutritionists don’t vary a lot in terms of why it may not be in your best interest to eat a steak everyday. However, in addition to higher protein content for muscle growth and repair and essential amino acids, animal proteins are also rich in essential nutrients such as iron, zinc, vitamin B12, and omega-3 fatty acids.

On the flip side is plant protein. Plant proteins not only provide a source of protein, but also have other essential nutrients like fiber, vitamins, minerals, and antioxidants, contributing to your overall health. They are also cholesterol-free and much lower in saturated fats.

But here is where it gets interesting…and most of the debate comes in, as we see from our experts.

Wiemann believes that, “consuming primarily plant based sources really has little or no drawbacks.” She says, “instead, when consuming a variety of fruits, vegetables, beans, legumes, and nuts, a person can consume all 9 essential amino acids, along with adequate fiber and vitamins and minerals.”

However, on the other hand, Herrington argues that, “one potential drawback of only consuming plant protein is that these may lack other certain necessary nutrients, like B12. Only consuming animal protein may similarly lead to other nutrient deficiencies.”

Confusing, right? However, we think that part of the issue (and research has shown) that a person wanting to go vegan or vegetarian is that they are not eating enough of the plant sources and other foods they need to consume to make up a complete diet giving them the required nutrients and protein they need. Although plant proteins give you a lot more diversity, very few dive into the vast array of vegetables, fruits, legumes, grains and other clean foods that are available, leaving a lot of “first-timers” run down, lacking protein and nutrients… and HUNGRY!

Plant proteins offer a lot more benefits than animal proteins, but you have to consume more of them if you are cutting out meat and fish completely from your diet. For example, a 100-gram serving of chicken breast typically contains around 31 grams of protein, where as a 100-gram serving of cooked lentils typically contains around 9 grams of protein. You would have to eat over three times the amount of the lentils to get the same amount of protein. Most people do not account for portion adjustments to get the nutrients they need leaving them to believe that plant protein is the issue.

Surprisingly, even after all of the information that is available, there are some people that still have misconceptions about both, plant and animal proteins.

“Some people are surprised to learn that protein is obtained from plant sources. So many consumers believe that meats and animal sources are the only sources of protein,” says Wiemann. “Or, people think that if they avoid meat, they will not consume enough protein. When we look at some plant based sources of protein, people are often shocked that consuming enough protein is very attainable.”

Herrington says that, “there is a common misconception that plant protein is not as good for the body or useful in repairing muscle tissue as animal protein.” She states, “as long as foods are combined to fulfill amino acid profiles, this is not true.”

”Generally speaking, normal healthy adults should consume approximately 0.8 grams of protein per kilogram,” Wiemann advises. “This can come from a variety of sources including animal or plant based products.”

Herrington adds, “When consuming solely animal protein, there are no set guidelines other than to meet daily protein requirements and to stick to lean sources, or those that contain healthy fats, like salmon. When it comes to plant proteins, the protein must come from a variety of sources in order to make sure amino acid profiles are fulfilled through an entire day.”

So we now know that a lot of the generalizations about the pros and cons of both of these protein sources can be debunked on both sides. We know that meat, while being a high source of protein and amino acids, also comes with drawbacks if you consume it on a daily basis. We also know that you can have all the benefits of a plant-based diet, and get enough protein and amino acids as long as you are accounting for what you are eating and making sure that you have a good variety of plant sources to eat.

Today, more than ever, more and more people are finding there way to “planet side” of the table. It has become more socially acceptable and there are many restaurants and food brands that are catering to the vegan and vegetarian lifestyles, making it much easier to source the food and nutrients you need.

While most are going vegan, vegetarian or pescatarian for health and wellness reasons, some still shy from the meat eating norm due to other personal values and concerns for the animals and the environment.

Herrington says that, “one issue that is stemming from the growing population is that meat and animal food consumption is contributing to the destruction of a large amount of land, contributing to a loss of natural ecosystems and hurting natural populations and further, the planet.”

Farmers and the brands that employ them are looking for faster ways of producing more meat and fish…and making more money…not only causing these animals to suffer, but having a serious impact on the quality and the health of our meat and fish products we buy in stores every day.

Fortunately, new products and developments in plant-based foods are coming out every day, giving us way more options that we ever had before.

“It has become more socially acceptable in recent years to consume plant based protein options, says Wiemann. “Companies like Impossible Foods have done a wonderful job providing plant based options that allow people, whether they are vegetarian or not, enjoy meatless meals. Consumers that eat meat are able to enjoy comparable meals, with the health benefits provided from a diet rich in plants.”

”The stereotypical “veggie burger” that had at one time had a negative connotation has really turned a page in recent years, she continues. “Plant based meat alternatives have come a long way over the last several years. With the introduction of plant based burgers, meatballs, chicken tenders, hotdogs, and more, it has become more socially acceptable and delicious to enjoy meatless options.”

So what is the verdict?

The bottom line is that it is YOUR CHOICE on what fits your lifestyle and your values. There is plenty of room in your diet to incorporate meat, fish and plant proteins in your diet if you choose to. There are also plenty of options if you want to go all planet and no animal. We are fortunate enough to have many options for what we consume everyday. The most important thing, is to focus on your health and how you are fueling your body and how your feel. Will you feel different after eating a salad than a burger…yes. Should you eat fast food and sugar everyday, NO. If you want nachos, should you have nachos…YES! And if you want to wash them down with a margarita…no judgement!

We believe you should just do you…but be the best version of you, you can be. And that starts with what you put in your body. So, if all we did was make you take a step back and question how you are eating and the impact it is having on your body, your energy and your life….good.

There are plenty of resources and information out there, just make sure to do your research, and not just read this article or another one and make a decision. Try different foods, experiment in your kitchen. Find what you love, how it tastes and how it makes you feel…and then decide. Life is short…enjoy your your food.

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